{"id":8705,"date":"2011-04-21T15:47:32","date_gmt":"2011-04-21T19:47:32","guid":{"rendered":"https:\/\/extension.umaine.edu\/publications\/?page_id=8705"},"modified":"2024-05-23T13:42:48","modified_gmt":"2024-05-23T17:42:48","slug":"4075e","status":"publish","type":"page","link":"https:\/\/extension.umaine.edu\/publications\/4075e\/","title":{"rendered":"Bulletin #4075, Nutrition for Seniors: Focus on Fiber"},"content":{"rendered":"\n

For information about UMaine Extension programs and resources, visit extension.umaine.edu<\/a>.
Find more of our publications and books at extensionpubs.umext.maine.edu<\/a>.<\/strong><\/p>\n\n\n\n

14 Ways to Boost Fiber<\/strong><\/h3>\n\n\n
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\"fresh-baked<\/figure><\/div>\n\n\n

<\/strong>Circle two new ways that you will add more fiber in your diet.<\/p>\n\n\n\n

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  1. Eat berries.<\/strong> They are very good sources of fiber.<\/li>\n\n\n\n
  2. Eat more dry beans.<\/strong> These are probably the best fiber sources. Cook a package of dry beans and freeze in usable quantities. Canned beans or even canned chili are good too.<\/li>\n\n\n\n
  3. Choose romaine lettuce or spinach<\/strong> for your salad instead of iceberg lettuce.<\/li>\n\n\n\n
  4. Enjoy 100 percent whole-wheat or whole-grain bread. <\/strong>A dark color isn\u2019t enough; compare the fiber numbers on the labels.<\/li>\n\n\n\n
  5. Mix high-fiber breakfast cereal<\/strong> (at least 5 grams of fiber per serving) with your regular brand.<\/li>\n\n\n\n
  6. Choose brown rice<\/strong> instead of white rice. It\u2019s better.<\/li>\n\n\n\n
  7. Buy crackers with at least two grams of fiber per ounce.<\/strong><\/li>\n\n\n\n
  8. Serve hummus<\/strong>, made from chickpeas, instead of sour-cream dips.<\/li>\n\n\n\n
  9. Eat the skins<\/strong> of potatoes and other fruits and vegetables.<\/li>\n\n\n\n
  10. Use whole-wheat flour when baking<\/strong> breads, pancakes, and\/or muffins.<\/li>\n\n\n\n
  11. Don\u2019t forget to eat corn<\/strong>, including popcorn.<\/li>\n\n\n\n
  12. Add wheat bran, wheat germ, or oat bran<\/strong> to baked goods, cereal, and on top of yogurt.<\/li>\n\n\n\n
  13. Snack on dried fruit<\/strong>, such as apricots, which are concentrated sources of nutrients and fiber.<\/li>\n\n\n\n
  14. Eat whole fruits and vegetables<\/strong>, such as oranges, grapefruits, or carrots, instead of drinking juice.<\/li>\n<\/ol>\n\n\n\n

    Fiber<\/strong><\/h3>\n\n\n\n